judging from your stats you should be aiming for around 5000-5500 cals if you are looking to bulk, 30/55/15 P/C/F are good bulking macros, although i tend to eat closer to 35/50/15 myself
this is just as example of what i eat when bulking up...
meal 1 - 4 egg whitles, 2 slices of WW bread, 2 scoops of whey in water, large bowl of oatmeal, 1/2 pint of skim milk, 1 bananna
meal 2 - can of tuna on 2 slices of WW bread, pitta bread, apple
meal 3 - 2 scoops of whey in water with oats
meal 4 - PWO shake (50g whey, 40g dextrose, 40g maltodextrin), 1 bananna
meal 5 - large rump/topside steak, 2 jacket potatos w. cheese or large plate of brown rice, 2 weetabix w/ skim milk
meal 6 - 2 grilled chicken breasts/salmon fillets, brown rice, brocolli
meal 7 - pitta bread w/ ham or chicken, 2 scoops of whey in skim milk, or tuna w/ rice and walnuts
meal 8 - 200g cottage cheese on WW bread, 5g peanut butter on WW bread, 1 scoop of whey, 6 fish oil caps
thats my bulking diet, it works out around the 5000-5500 cal mark, put on a fair bit of weight with that diet over the last 4 months (around 10kgs), hopefully it will inspire you a bit
GF. |